Mindful eating is not as hard as you think

MANY people enjoy snacking between meals but often we forget that snacks can be part of a healthy eating pattern. They can help you get important nutrients, keep you energised and satisfy your hunger between meals.

Tiger Brands’ “Eat Well Live Well: State of Nutrition Report 2021” found this to be true especially after the peak of the Covid pandemic in South Africa.

According to the study, there have been some noticeable snacking trend changes. In all, 51% of South Africans were eating more snacks in August 2020 than in April 2020, compared to 29% in May this year.

This suggests that we have possibly become more cognisant of portion control and more mindful eating behaviours, or that our eating behaviours have possibly been affected by the financial hard knocks of the lockdown.

The global trend towards “mindful eating” involves making smarter choices around what we eat and how much we eat, but also when we eat it.

Kershnee Kallee, marketing manager for Jungle South Africa, says: “In the morning, especially just after waking ,our cortisol levels are at their highest – this can increase the motivation to eat or snack on sugary treats.

“But to avoid a sugar high and the inevitable drop that comes after it, we recommend reaching for slow-digesting carbohydrates.

“Similarly, mid-afternoon is when a lot of individuals experience an energy slump.”

Kallee shares a few snack suggestions:

Morning snacks to get you moving:

A handful of raw nuts: These are a great source of plant-based protein and bring a number of health benefits.

Homemade trail mix: This could include nuts, air-popped popcorn, dried fruit, high-fibre crackers or biltong.

Afternoon snacking when energy is lacking:

A cup of plain yoghurt: It’s full of probiotics, known to help reduce inflammation and allergies and boost the immune system. Add a teaspoon of honey to sweeten.

A piece of fruit (or a snack that contains fruit).

Shelly Bowien, registered dietitian at Alex Royal Dietetics, says, you should be filling up on vegetablebased snacks, which help you to control calories and keep your blood sugar quite level.

Baby carrots with hummus: Carrots are tasty, and a good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants.

A few dates and pistachios: Dates have a honey-like sweetness, which combines with the strong flavour of pistachios into a snack that feels like dessert. Don’t over do them.

Home-made unsalted popcorn: Popcorn is not just a treat, it’s high in vitamins, minerals and polyphenol antioxidants.